Calorie Intake

Food

Breakfast

Snack

Lunch

Snack

Dinner

Total

Calories

200-300

100 -200

450 -500

100 -200

300-350

1200 -1400

Recipes

Click the links (highlighted) to get the direct recipe. Please note that the recipe is developed for one, two or more servings. To cook your meal for one, simply click the drop down box for servings and chose the number of servings you desire. The recipe will automatically be updated to suit your needs.

Not all meals on the meal plan are linked to recipes on the blog. Those meals are either self explanatory or you have the oppotunity to mix, match, spice and cook them as you please while adhering to the meal preparation and portion control rules.

Number of servings

Except otherwise stated, please always refer to the portion sizes per serving as on the recipe. For example, the mango banana smoothie serves 1 for 112cals, 27g carbohydrates, zero fat. Notice that the calories per serving is below (only 112calories) the required serving size for breakfast (200-300 calories). This means you can make and consume 2 servings without going overboard (2 x 112 = 214cals) if you feel hungry or reserve the second serving as a third snack for the day. Nevertheless, most servings are really satisfying so do not worry if the serving size seems small.

Portion control

Remember that too much of even healthy food is not healthy. Please refer to MyAfricanPlate to control your portions. Eat the required amount of carbs, lean proteins and vegetable per meal in order not to compromise your challenge results.

Physical Activity

Diet alone will not give your body the leanness, firmness and definition it deserves. That is the role of physical activity. During this challlenge, it is necessary for you to be physically active. No matter what your fitness level is, 30 minutes of moderate to intense physical activity will help you build muscle, trim down and tone up. Depending on your fitness level, power walk or jog around your neighboorhood or exercise from the comfort of your own home. We know that physical activity can be boring so here are 3 fun workout videos that will tune your entire body in ten minutes only.

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Hi,
I'm Zee, your chief healthy lifestyle cheerleader. I created Inspiring Healthy Lifestyles because I am passionate about empowering and encouraging you while encouraging myself to live a healthier, happier and longer lifestyle. I have a masters degree in Health Science with a Public Health Nutrition specialization and I am current doing a PhD in Public Health Nutrition. I currently work as a public health research associate and I hope that the tools and instruments we creat and develop will empower to you and your family to cook smart, eat smart and live smart.

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Hi guys!

I'm Zee, your certified health & weight loss coach. I love Jesus and delicious healthy food. My blog is all about holistic health: the health of the body, soul, and spirit. So I'll be sharing my food, faith, fitness and fashion life with you and cheering you on your journey to a healthier, happier YOU as well.
Welcome to my world!

Zita Bernice Tiena.

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